MuscleSports.net Articles Database Logo
Connect With US
Bench Training Workouts & Articles Database Logo @MuscleSPorts.net

Arm Training Articles: Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What about the tricep which makes up 2/3 of the upper arm or the forearm that supplies the grip needed to build both! What we have listed below are some of the absolute best bicep, tricep and forearm training workouts there are, Bar None!



  Arm Training Workouts and Tips!

Dave Draper Incline Curls

Oh biceps the glamor muscle of bodybuilding. People say make a muscle and just about everybody throws up a bicep shot. What a love affair we have with this muscle. What we have listed below are some of the absolute best bicep training workout there are, bar none!

Triceps actually make up 2 ⁄ 3 of the upper arm mass. So if you want sleeve busting arm size you will needed a pair of titan triceps. Try our workouts and you will be on your way to a whole new wardrobe.

Working the forearms requires you to flex, extend, and curl the wrist and upper arm using a combination of very good exercises. Those exercises being wrist curls, reverse wrist curls, rever curls, hammer curls, and various gripping exercises.

Top 5 Arm Training Tips:
  1. Compound & Isolation: Heavy training with compound movement like bench press and chins help build arm mass quicker when coupled with direct arm exercises like barbell curls & tricep pushdowns. Keep it basic if you want your arms to grow.
  2. As Heavy as Form Allows: Even through we want to train heavy as possible we also want to train safe, so always keep your exercise form in mind when training and never allow ego to dictate your training weights. Safety First!
  3. Slow it Down: Getting stronger is the key to getting bigger, but we must always be mindful of not increasing to fast r to slow. Set certain repetition goals and only increase your poundages when you exceed these goals on 2 consecutive workouts.
  4. Don't Forget the Triceps: Biceps make up only 1/3 of your upper arm mass, so not training your triceps as much or a little more than your biceps will greatly hurt your chances of achieving sleeve bust arm size.
  5. Always Finish with Forearms: Your forearms work allot during all your workouts but do need some direct attention as well. So at the end of every arm session alway include forearm work so your forearms grow right along with your upper arms.

 

Bicep Workouts

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Standing Barbell Curls 3-4 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Seated Dumbbell Curls 3 sets 8-12 reps
Seated Dumbbell Concentration Curls 2 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Standing Dumbbell Curls 3 sets 8-12 reps
Barbell Preacher Curls 3 sets 8-12 reps
Standing Dumbbell Concentration Curls 2 sets 8-12 reps

And even more workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Standing Barbell Curls 4-5 sets 8-10 reps
Standing Dumbbell Curls 4-5 sets 8-10 reps
Concentration Curls 4-5 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Preacher Curls 4 sets 10-12 reps
Standing Dumbbell Curls 4 sets 10-12 reps
Cable Preacher Curls 4 sets 10-12 reps
Concentration Curls 4 sets 8-10 reps


Exercise/ Routine #3 # of Sets # of Reps
Standing Dumbbell Curls 4-5 sets 6-12 reps
Incline Curls 4-5 sets 6-12 reps
Preacher Curls 4-5 sets 6-12 reps

 

Tricep Workouts

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Close-Grip Bench Presses 3 sets 12-6* reps
Pulley Pushdowns 2 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Lying Barbell Triceps Extensions 3-4 sets 12-6* reps
Pushdowns 2-3 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Lying Barbell Triceps Extensions 4 sets 12-6* reps
Pushdowns 4 sets 8-12 reps
Dumbell Kickbacks 4 sets 8-12 reps

*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.

Exercise/ Routine #1 # of Sets # of Reps
Lying Triceps Extensions 3 sets 10-12 reps
Triceps Pushdowns 4 sets 10-12 reps
Overhead Dumbbell Extensions 4 sets 10-12 reps
Dips Between Benches 3 sets To Failure


Exercise/ Routine #2 # of Sets # of Reps
Close-Grip Bench Presses 4 sets 6-10 reps
Triceps Pushdowns 4 sets 8-10 reps
Bent-Over Rope Extensions 4 sets 10-12 reps
One to Two Arm Dumbbell Extensions 2-3 sets 10-12 reps


Exercise/ Routine #3 # of Sets # of Reps
Lying Triceps Extensions 3-4 sets 6-15 reps
Triceps Pushdowns 3-4 sets 6-15 reps
Reverse One-Arm Cable Pushdowns 3-4 sets 6-15 reps


Exercise/ Routine #4 # of Sets # of Reps
Dumbbell Seated Triceps Extensions 4 sets 8-12 reps
Decline Barbell Triceps Extensions 3 sets 8-12 reps
Pulley Pushdowns 2-3 sets 8-12 reps


Exercise/ Routine #5 # of Sets # of Reps
Seated Barbell Triceps Extensions 6 sets 10-15 reps
Pulley Pushdowns 6 sets 10-15 reps
Dumbbell Kickbacks 4 sets 10-15 reps


Exercise/ Routine #6 # of Sets # of Reps
Lying Triceps Extensions 4-6 sets 6 reps
High Pulley, Long Cable
Triceps Extensions
4-6 sets 6 reps
Dips 4-6 sets MAX reps

 

Forearm Workouts

 

Exercise/Beginner Routine #1 # of Sets # of Reps
Seated Barbell Reverse Curls 3 sets 8-12 reps
Seated Barbell Wrist Curls 3 sets 10-15 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Barbell Preacher Reverse Curls 4 sets 8-10 reps
Seated Barbell Wrist Curls 3 sets 10-15 reps
Seated Barbell Reverse Wrist Curls 3 sets 10-15 reps


Exercise/Intermediate Routine #2 # of Sets # of Reps
Hammer Curls 3 sets 12-15 reps
Reverse Barbell Curls 3 sets 12-15 reps
Wrist Curls Off Bench 3 sets 12-15 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Hammer Curls 4-5 sets 8-10 reps
Standing Barbell Wrist Curls 4 sets 10-15 reps
Cable Reverse Wrist Curls 4 sets 10-15 reps


Exercise/Advanced Routine #2 # of Sets # of Reps
Seated Barbell Wrist Curls 4 sets 12-15 reps
Standing Barbell Reverse Curls 4 sets 12-15 reps
Towel Squeeze 4 sets 12-15 reps

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Standing Reverse Barbell Curls 5 sets 8-10 reps
Reverse Preacher Curls 5 sets 8-10 reps
Seated Dumbbell Wrist Curls 5 sets 8-10 reps


Exercise/ Routine #2 # of Sets # of Reps
Barbell Wrist Curls 4 sets 10-12 reps
Barbell Reverse Curls 4 sets 10-12 reps


Exercise/ Routine #3 # of Sets # of Reps
Zottman Curls 4 sets 10-12 reps
One Arm Dumbbell Wrist Curls 4 sets 10-12 reps


Exercise/ Routine #4 # of Sets # of Reps
Barbell Reverse Curls 5 sets 6-10 reps
Barbell Wrist Curls 5 sets 8-12 reps
Barbell Reverse Wrist Curls 5 sets 8-12 reps


Exercise/ Routine #5 # of Sets # of Reps
Machine Reverse Curls 3-4 sets 8 reps
Seated Barbell Wrist Curls 2-3 sets 20 reps
Standing Barbell Wrist Curls 2-3 sets 20 reps


Exercise/ Routine #6 # of Sets # of Reps
Barbell Wrist Curls 2-3 sets 10-12 reps
Barbell Reverse Wrist Curls 2-3 sets 10-12 reps


Exercise/ Routine #7 # of Sets # of Reps
Barbell Reverse Curls 3-4 sets 8-10 reps
Barbell Wrist Curls 3-4 sets 10-15 reps
Barbell Reverse Wrist Curls 3-4 sets 10-15 reps


Exercise/ Routine #8 # of Sets # of Reps
Barbell Reverse Curls 4-5 sets 8-10 reps
Suppported Barbell Wrist Curls 4-5 sets 10-15 reps


Exercise/ Routine #9 # of Sets # of Reps
Barbell Reverse Curls 4 sets 8-10 reps
Barbell Wrist Curls 4-6 sets 10-12 reps
Barbell Reverse Wrist Curls 4-6 sets 10-12 reps


Exercise/ Routine #10 # of Sets # of Reps
Cable Rope Hammer Curls 4-5 sets 8-10 reps
Standing Barbell Wrist Curls 4-5 sets 10-12 reps
Towel Squeezes 4-5 sets MAX reps
SciVation XTEND BCAAs

Find Your Article


Bodybuilding Training


Powerlifting Training